Fitness Friendships

Finding the right fitness partner may be one of the best ways to help you stick with (and learn to love!) an exercise program. While you might be tempted to cancel your solo workout plans when that alarm goes off, you will likely think twice about deserting a friend who is counting on you. A workout buddy will push you on the days when you feel like slacking, make the time go faster as you swap stories and laughs, and help keep you motivated to reach your goals. As a mom, I often feel that friendships are difficult to maintain, because our work and lives are often so busy. Fitness friendships have become very valuable to me, as I can multitask! Catching up with a friend during a run or a walk at the park with our children means that I can enjoy an adult conversation and get in some fitness minutes--preserving my sanity on two fronts!

Thinking about a prospective workout partner? Consider a few points first.

1. Are your fitness goals similar to your partner’s? If your friend wants to be able to swim a mile in the pool and you want to be able to run a 5k, you are either going to have to compromise –swim one day, run the next- or you simply need to find someone that wants to train for a 5k along with you.
 2. Are your fitness levels similar? If your fitness is very high and your partner is just starting out, you may need to be creative in your workouts or you may get frustrated. However, not all workouts need to be super intense, so you might meet up with that friend on a light workout day instead and be an encourager to them.
3. How close do you live to your prospective partner? I get rather inflexible if my drive time is going to be much longer than my workout. Perhaps you can meet in the middle between your locations, or switch back and forth with who does the driving. If you do have a friend that lives further from you, make it a goal to meet up for a fitness date just once or twice a month. You’ll enjoy the opportunity to catch up and still make a great use of your time together.

If there isn’t a name that has already popped into your mind as a potential partner, start with your close friends or family members. You might find that your best friend has been really needing the encouragement to start exercising and changing her diet. Make a plan together and carry each other through the tough days.

Still no takers? 
1. Go out on a limb at work and see if anyone is interested in working out at lunch or before or after work; you just might find a kindred spirit. 
2. Check out your local Craigslist ads or fitness ads on Meetup.com. (Just please play it super safe if you are meeting up with someone you don’t know.) 
3. If you are interested in running, check in with a local running shoe store for details on running clubs in your area. 
4. Do you enjoy a sport? Find a new club or team to join. 
5. Try a new fitness class at an area gym or community college, you might meet someone who is as passionate about Pilates as you are = instant friendship!
 6. Create a free account at www.sparkpeople.com and join an online exercise group with similar goals. You may even end up finding a friend in your area. 

Friendships are important to cultivate and fitness is essential to maintain. 

Try putting the two together and enjoy the satisfying results.  

Get OUTDOORS for Your Health! (Part II)

 There are an infinite number of outdoor activities, but oftentimes we draw a blank when we have the opportunity to get out the door.  Whether you are by yourself, with younger children, or spending time with your entire family, I hope you’ll enjoy and utilize this large list of outdoor activities in a safe and fun way.

By yourself (or with your hubby or friend!):

1. Simply sit outdoors, take some deep breaths, and enjoy the beauty of nature.
2. Trade the gym for the park one day a week. Enlist some friends and have a outdoor bootcamp.
3. Check into dates for the next meteor shower and spend an evening stargazing (if you live in a well-lit city you may want to head towards a more rural area for better viewing). (http://stardate.org/nightsky/meteors)
4. Try your hand at gardening.  You can improve your flower beds or veggie intake during the summer months, while you soak up a little sun.
5. Plan to be outdoors everyday for a walk or a run—take your dog along!  Layer your clothing during the colder months, don’t simply stay inside.
6. Sign up for a sports league that meets outdoors during the warmer months.  Volleyball, softball, basketball, and soccer are all popular sport activities—check with nearby recreation departments for their schedules.
7. Go canoeing, kayaking, swimming, bicycling, skiing, snowshoeing, ice skating, or roller-blading.
8. Grab a camera and head to a special location.  Catch a sunset, fresh snow, or fall trees in a new light.

With Younger Children:

1. Have a picnic.
2. Grab a blanket and watch the clouds go by overhead.
3. Play Angry Birds with water balloons : http://www.notimeforflashcards.com/2011/05/angry-birds-inspired-water-balloon-game.html
4. Pretend to be animals and ‘walk like a bear’ or ‘jump like a frog’.
5. Pull out the sidewalk chalk and work on letters, shapes, and colors. For slightly older children, have them create roads for their bicycles complete with stores, ponds, trees, and houses.
6. Enjoy bubbles, trikes, bikes, hopscotch, jump rope, Frisbees, and balls –then use your imagination and see what games you can construct using those favorite outdoor toys.
7. Make your own ‘golf’ course with a small ball and plastic cups.
8. Wash the car… or have the kiddos make their own toy car wash.
9. Create an outdoor scavenger hunt. 
10. Play in the mud, puddles, sprinkler, leaves, snow, or dandelions.
11. Fingerpaint --Or use your feet on the driveway instead!
12. Collect worms, insects, frogs, butterflies, or other critters.
13. Grab a blanket and read some stories in the backyard.
14. Create your own fun fitness obstacle course.
15. Gather leaves, blades of grass, acorns etc. for a nature collage.
16. Plant a flower, vegetable plant, or seeds.
17. Go sledding or make a fort in the snow.
18. Set up a bird feeder and count the birds (or squirrels) that come to eat.
19. Go fishing. Children don’t need a license to fish and it is great fun if you don’t mind the hooks and worms.
20. Play in the rain. Send your kiddos outdoors with umbrellas, boots, and raincoats.  Just be careful to watch for lightning.

With your entire family:

1. Try your hand at geocaching, a real-world treasure hunt using your GPS.  Check out www.geocaching.com for more info and cache locations.
2. Take your meals outdoors.  My kids love eating outside, whether at home or on a picnic at the park. Plus, the cleanup is often a little easier! Surprise them with a summer morning trip to the beach/pool for breakfast.
3. Do yard cleanup together. Whether picking up sticks or cleaning up leaves, our yards often present opportunities for fitness and fun – we just need to get creative when we enlist our children’s help!
4. Do some shopping at outdoor farmers’ markets.  Enjoy the fresh air and extra veggies.
5. Go for a family hike in a neat location. Even teenagers that aren’t interested in nature might perk up if there are rocks to climb or a waterfall to reach.
6. Go camping or cabining in the woods. Or, if you don’t enjoy staying overnight out in nature, enjoy a state or local park for the daytime hours.
7. Pick apples, strawberries, blueberries, pumpkins and more! Start with selecting your product and then see what fun and healthy foods you can create.
8. Be an outdoor tourist in your own city.  See how many unique outdoor activities you can fit in one day or afternoon. Ditch the car and grab bicycles or simply walk!

Do you have more suggestions for fun outdoor activities?  Leave a comment below with your favorites! 

 

Resources: 

Schuman, C. (2011). 10 Unique Family Activities: Tired of the same old routine? Spend quality time with your family while trying some fresh and fun activities. Parents. Retrieved September 18, 2013. http://www.parents.com/fun/activities/unique-family-activities/#page=5 

 Walters, J. (n.d.). Why Getting Outside is So Good for You: Are you Nature-Deprived? Sparkpeople. Retrieved on September 11, 2013, from http://www.sparkpeople.com/resource/wellness_articles.asp?id=1680&page=2

 McDonald, A. (March 7, 2012). 50 Simple Outdoor Activities for Kids. No Time for Flash Cards. Retrieved September 18, 2013. http://www.notimeforflashcards.com/2012/03/50-simple-outdoor-activities-for-kids.html

 Photos courtesy of Microsoft Office

 

Get OUTDOORS for Your Health! (Part I)

Did you know that simply spending time outdoors is good for you?  Getting away from smartphones, computers, televisions, air-conditioning, and indoor lifestyles has the potential to truly benefit our health and well-being.  According to government estimates, the majority of Americans spend 90% of their time indoors ⁽¹⁾.  If that is the case, we are truly missing out on enjoying this beautiful world and experiencing the diverse benefits of being in the open air.

    1. Vitamin D - The brightest benefit of being outdoors is sunlight! Sunlight begins the process of creating the biologically active form of vitamin D – the sunshine vitamin—which is helpful protecting against cancer, depression, joint issues, heart attack, strokes, osteoporosis and more.  While we all are familiar with the warnings of not being out too long in the sun, avoiding the most direct summer sun etc., make it a goal to enjoy the sun for 20 minutes daily without sunscreen.  (You might also talk to your doctor about a vitamin D supplement if you live in a geographical area that is sunshine challenged!)

  

    2. Extra Fitness - Another benefit the great outdoors is added fitness for your day. Obviously you don’t need to be outside in order to be active, but simply making a priority to go outdoors can lead to a higher activity level.  British researchers used GPS units and accelerometers (which sense movement) to track the activity level of 1,000 children. Amazingly, they discovered that children were more than doubly active when they were outside ⁽¹⁾.  That’s amazing! Even on those days when the weather isn’t appealing, make the effort for your children’s health.

     3. Better Sleep –Enjoying the fresh air may also improve the quality of your sleep.  Studies have shown that natural sunlight assists in setting the body’s natural circadian rhythms that help us know when to sleep and eat, as well as normalize hormonal functions that occur during the day.   Sleep is essential for our health and well-being, and often plays a crucial role when we are trying to lose weight ⁽³⁾. 

   4. Improved Concentration – Spending time in nature and away from technology and work has been shown to improve memory performance and attention spans ⁽²⁾.   A University of Kansas study showed a 50% boost in creativity for individuals that spent a few days in nature.  Personally, I don’t think that means you have to go camping every weekend, just make a habit to check out some nearby nature trails or local parks.   

 

   5. Brighter Outlook on Life – Having a rough day? Head on outside to lighten up your mood! Take a few deep breaths and feel yourself release the tension you’ve been carrying.  A study in England showed that just 5 minutes of “green exercise” resulted in improvements in self-esteem and mood ⁽¹⁾.  Time outdoors often means fun, family, laughter, games, and friends, all of which help you to relax and enjoy life.  

Heading outdoors is so simple, and it takes just a little effort to reap some wonderful rewards.  Inspired to plan an hour or two outside today? Some fun outdoor activities and ideas are coming up in Part II!

Sources:

(July 2010). A Prescription for Better Health: Go Alfresco. Harvard Health Publications. Retrieved September 11, 2013, from http://www.health.harvard.edu/newsletters/Harvard_Health_Letter/2010/July/a-prescription-for-better-health-go-alfresco?utm_source=mental&utm_medium=pressrelease&utm_campaign=health0710

Louv, R. (July 13, 2012).  Health Benefits of Being Outdoors. AARP Real Possibilities. Retrieved September 10, 2013, from http://www.aarp.org/politics-society/advocacy/info-07-2012/health-benefits-of-nature.html

Walters, J. (n.d.). Why Getting Outside is So Good for You: Are you Nature-Deprived? Sparkpeople. Retrieved on September 11, 2013, from http://www.sparkpeople.com/resource/wellness_articles.asp?id=1680&page=2